Create a calorie deficit by eating smaller portions
Prioritize lean protein at every meal
Fill most of your plate with vegetables
Cut liquid calories from soda, juice, and sugary coffee drinks
Avoid ultra-processed snacks and desserts
Choose whole foods most of the time
Drink water regularly
Walk more every day
Add strength training several times per week
Include cardio most days of the week
Sleep 7 to 9 hours per night
Limit alcohol
Eat slowly and stop when satisfied
Track your food intake
Weigh yourself consistently
Set a realistic target and aim for steady loss
Avoid crash diets
Talk to a doctor or dietitian if you have health concerns